Which Foods Are Highest In Omega 6?

Omega-6 helps the human body maintain cells and bones, regulates metabolism, promotes reproductive health, stimulates hair and skin growth and enhances overall body functions. Because the human body cannot produce omega-6 nutrients on its own, you must obtain it through food. A healthy diet contains adequate amounts of omega-6 and omega-3 fatty acids. The University of Maryland Medical Center recommends consuming a ratio range of 2:1 to 4:1 of omega-6 and omega-3 fatty acids.

Meat and Eggs

Poultry and eggs are beneficial sources of omega-6 fatty acids, according to the University of Maryland Medical Center. Salmon is also rich in the nutrient, as a 6-oz. serving provides approximately 1 g of omega-6 fatty acids. Additional animal based-foods that provide omega-6 fatty acids include chicken, duck, turkey, pork, beef, lamb, veal, game meats, sausage and organ meats. Turkey contains a large amount of omega-6 nutrients as one cooked boneless turkey thigh contains about 6 g while an 8-oz. ground turkey contains about 8 g of omega-6 proteins.

Vegetable Oils

Most omega-6 essential fatty acids come from plant-based or vegetable oils, reports the University of Maryland Medical Center. Evening primose oil, borage oil, safflower oil, black currant seed oil, flaxseed oil, walnut oil, soybean oil and wheat germ oil contain the richest amounts of omega-6 fatty acids. For example, corn oil provides about 5 g of omega-6 per 10-g serving and flaxseed oil contains 11 g per tablespoon.

Other Foods

Various seeds and nuts also contribute substantial amounts of omega-6 fatty acids to a regular diet, notes the book "More Choices: Eat Well Live Well" by Cheryl D. Thomas. Sunflower seeds, sesame seeds, flaxseeds, almonds, walnuts, poppy seeds and pumpkin seeds contain rich amounts of omega-6 fatty acids. Pumpkin seeds contain the most omega-6 fatty acids of any food, with about 20 g per 4-oz. serving. Walnuts and almonds provide approximately 10 g per 4-oz. serving. Cereals, whole-grains, beans, margarine, butter, wheat germ and baked goods are also rich in omega-6.